Wednesday - Back and Abs

Sit on an incline bench set at about 30-45 degrees. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang straight down towards the floor. Keep your core engaged and maintain a slight bend in your elbows. Pull the dumbbells upward towards your hips, squeezing your back muscles at the top of the movement. Lower the weights slowly back to the starting position with control. Keep your back flat against the bench and avoid using momentum to lift the weights. Focus on a controlled, steady movement to maximize muscle engagement.

Stand with feet shoulder-width apart, holding a barbell with a pronated grip in one hand, arm fully extended toward the floor. Bend at the hips and knees slightly, keeping your back flat and core engaged. Pull the barbell toward your lower chest/upper abdomen by driving your elbow back, squeezing your back muscles. Keep your elbow close to your body and avoid using momentum. Lower the barbell in a controlled manner to the starting position. Switch arms and repeat. Maintain a neutral spine throughout the movement, and avoid twisting or rounding your back.

To perform dumbbell pullovers, lie on a flat bench with your upper back and shoulders supported, feet flat on the floor. Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest. Slowly lower the dumbbell in an arc behind your head, keeping a slight bend in your elbows. Focus on stretching the chest and lats as you bring the dumbbell back over your chest in a controlled motion. Keep your core engaged and avoid using momentum to lift the weight. Maintain proper alignment and avoid overextending your shoulders to prevent injury.

Rack pulls are a variation of the deadlift performed with the barbell set on safety racks or blocks, typically at knee height or slightly below. To perform, position the barbell on the rack at the desired height, stand with feet hip-width apart, grip the bar with hands just outside the legs, keep the chest up, back flat, and core engaged. Initiate the lift by driving through the heels, extending the hips and knees to stand up tall, then lower the bar back to the rack with control. Maintain proper form throughout by keeping the back straight and avoiding rounding the shoulders. This exercise emphasizes the lockout phase of the deadlift and targets the posterior chain with reduced range of motion.

Row the cable toward your torso to target your middle back muscles.

Perform a back extension to strengthen the lower back and glutes.

Stand facing a cable machine with a rope attachment set at a high pulley. Grasp the ends of the rope with both hands and step back to create tension. Keep your hips stationary and engage your core as you flex your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, emphasizing the contraction of your abdominal muscles. Slowly return to the starting position with control, maintaining tension in your core throughout. Keep your neck in a neutral position and avoid pulling with your arms; focus on using your abdominal muscles to perform the movement.